Red mullet is a semi-fatty fish (between oily and white fish, containing about 2-5% fat). Its nutritional profile is highly valued, providing less than 100 calories per 3.5 ounces (100 grams). While its protein content isn't very high, it contains all essential amino acids. In addition to B vitamins (B1, B2, and B3), it provides minerals like magnesium, phosphorus, potassium, and especially iodine—more than most other fish. Its pinkish color stands out. It's said that red mullet was one of the most prized fish by the Romans, who would serve them alive in cups to watch their color change as they died. This distinctive color also varies depending on the season and the depth where the fish lives. Fried, they are a true delicacy.